Meditation Part 3: Get Started in Just 5 Easy Steps

Rynnie Cotter

Welcome back to our blog! If you have been keeping up with our most recent articles, you know that we have been discussing the amazing benefits of daily meditation. Are you ready to get started? Here at Sworkit Health, we have everything you need to begin your mindfulness and meditation journey. This article will walk you through all the elements of meditation, so you never have to feel lost or unsure of what to do next. 

A quick note before we go through the list: Remember that it is okay to start small and work up to a bigger goal. You can begin by meditating for 10, five, or even just two minutes. Start with a goal that is achievable for you. That is the beauty of meditation – anyone can do it. Here’s how:

1. Get Comfortable

The first step in the meditation process is to get comfortable. If you are a beginner, it will be easier if you find a quiet, distraction-free place. Decide on your posture. You may want to sit or kneel, do a few yoga poses, or take a walk. Whatever you choose, make sure you are comfortable. Physical discomfort can distract you from the focus of meditation, so make sure that your posture, pose, or movement is easy and calming.

2. Just Breathe

Breathing is one of the simplest yet most effective ways to begin meditation. It calms the whole body and reduces stress and anxiety. You will find it helpful to breathe in a pattern (for instance, inhale for four counts, hold for four counts, and exhale for four counts). Guided breathwork sessions like this one will prove helpful as you learn how to relax by breathing.

3. Focus Your Mind

Just like your breathing, your mind is a powerful tool. When you can control your mind, that is all you need for a successful and creative day. Find a point of focus to help you tune out other thoughts. You might repeat a mantra or use a guide to visualize something that will empower and inspire you.

4. Be Aware of Your Body

Remember, your mind does not exist apart from your body. Body and mind support and affect each other. So it is very helpful in meditation to do a body scan. As you take note of how you are sitting (or posing) and how you are feeling, you become more grounded. You can release tension. This not only lowers your blood pressure and heart rate, but also decreases the likelihood of headaches, digestive problems, and inflammation in the body. This calming body scan provides the perfect guide as you seek to be aware of your body.

5. Release Judgment – For Yourself and Others

As your mind and body slow down, your feelings and emotions follow naturally. Meditation allows you to practice releasing judgment and replacing it with openness, love, and kindness. You have space to become aware of your thoughts, to assess them (in a judgment-free zone), and to rewrite them to become more healthy. You can approach yourself and those around you with an open and compassionate attitude. This guided meditation focuses on love and kindness.

And that’s that! It doesn’t sound so hard after all, does it? Meditation as a daily practice is attainable for you, whatever place in life you may find yourself. After all, you are not alone. Sworkit is here to teach you the techniques needed, to help you control your anxiety, and to lead you on the path to health and happiness. We have a whole community of people who want to reap the benefits of meditation – a community you can be a part of. Don’t wait for tomorrow to start what you can do today! You will soon be reaping the benefits.

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